Relaxation

  1. Make sure you are comfortable and ready for relaxation.
  2. Let your breath come and go naturally, no longer controlling your inhale and exhale. Let your jaw, neck and face relax. Your tongue is soft, moving away from the back of the teeth and the teeth are slightly parted. The muscles of the face are soft and relaxed. Your shoulders are soft as you move them down the back. You may need to adjust the shoulder blades by drawing them closer together so your heart feels open.
  3. You should feel comfortable. If you are not, make the necessary adjustments so you do feel comfortable.
  4. Focus your attention on noticing your breath and the sensations in your body. Notice your breath without controlling it. As thoughts come into your mind, set them aside and bring your attention back to your breathing. Let go of the thinking mind and allow yourself to be guided by the sensing body. It is typical for the mind to wander and be distracted by thoughts. When that happens, set those thoughts aside, and then refocus your attention back to noticing your breath.
  5. Imagine that each inhale softens and relaxes your muscles, and that each exhale releases muscle tension from the body. Allow the body to be fully supported by the floor, completely submitting to gravity. Imagine the breath entering the soles of the feet and passing like a wave up the legs, passing the knees, hips, torso, shoulders, neck, and out the top of the head. With your mind’s eye, follow the wave of breath as it passes through the body,from the feet out of top of the head. Imagine each wave of breath cleansing the body of pain and tension, leaving the body feeling relaxed and comfortable. With each inhale, imagine that a bit of your pain dissolves and with each exhale release that pain from your body.
  6. Prepare to come out of your relaxation by wiggling you fingers and your toes to slowly transition back into movement. Begin to deepen your breath. Roll on to your side into your comfortable fetal position. Rest you head on your hands. Your shoulders, hips and knees are aligned vertically. Stay in the sensing body. Use the strength of your arms to press yourself up into your comfortable sitting position and out of your relaxation.
Group: 
Relaxation
Level: 
Level 1
Position: 
Supine
Exercise List Weight: 
44
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